Some possibilities for “MURPH” are listed above. Start times on the morning of the 27th will be: 6:15, 7:30, and 8:45. This includes a 15 min. Pre-workout ceremony. Please sign-up on the whiteboard if you plan on being part of a great day!!!! “MURPH”, is a great example of what Crossfit is all about. The feeling of ACCOMPLISHMENT is amazing.
WARM-UP:
21-15-9 Reps of
Slamball / Push-ups / Sit-ups
STRENGTH:
Snatch Grip Panda Pulls
3 Reps EMOM for 5 min.
Clean Grip Panda Pulls
4 Reps EMOM for 5 min.
WOD: CHASING DIANE
For Time:
Buy-in: 400m Run
21-15-9 Reps of
Deadlift 225/155
HSPU
Cash-out: 400m Run
ICING:
Your 1% in 2 min.
KOT – Jefferson Curl 20 reps
Deadhang 90 sec.